Open & Performance

DB Strength:

3 Rounds (Not For Time)

10 x 1 Arm High Pulls With A :02 Negative

:30 Double DB OH Hold (Focus On Keeping Rib Cage Down)

*Athlete Chooses Weight on Both Movements

*High Pulls: Keep Shoulder Blades Pinched Down

Then…

“30 Rock”

AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

Fitness

DB Strength:

3 Rounds (Not For Time)

10 x 1 Arm High Pulls With A :02 Negative

:30 Double DB OH Hold (Focus On Keeping Rib Cage Down)

*Athlete Chooses Weight on Both Movements

*High Pulls: Keep Shoulder Blades Pinched Down

Then…

“30 Rock”

AMRAP 20:
30 Kettlebell Swings (35/25)
30 Push Presses (75/55)
21/15 Calorie Assault Bike
30 Toes to Bar or Hanging Knee Raises